Killer No Equipment Leg Challenge Workout


Workout equipment:

Workout type: Challenge

Timer setting: Stopwatch

Repeat 4x:

25 Air squats
10 Diamond push ups
25 Air squats
10 Side lunges
25 Air squats
10 Sit ups

Bonus: 10-20 pistols / leg

Remember, you can always reduce the number of total rounds if this is too tough for you! All that matters is that you work hard.

Watch the full video of today’s workout:


Leave your time in the comments below.

My time for today’s workout: 13:06 (not including pistols)

Did you do this workout?

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23 thoughts on “Killer No Equipment Leg Challenge Workout”

  1. 12:28. How the heck did I beat you?? I did each side of side lunges as one, for a total of five each side each time-maybe that’s it??

  2. Holy squats! 12:56 for 3 rounds. I haven’t been working out since mid-June so I’m excited to get back into it. Thanks for a great workout and happy weekend to you!

  3. Did the 4 rounds in 7:20. The squats sure hurt by the end! Then I did 8 rounds without the squats (just the 10 pushups, 10 side lunges, and 10 sit-ups) in 6:12. After watching your video, I realize I could have gone down lower in the pushups. Maybe that’s why the 4 rounds went so fast? Oh well. Next time!
    For my bonus, I did 5 bridges up and down the wall, 10 jumping pull-ups with slow descents, and 20 shoulder taps (10 each arm). Yay!

  4. I have never been a very active person. I found 12 minute athlete and you have inspired me! This is my very first challenge exercise and I managed to make it through all 4 rounds! It took me 18:10 and my legs are shaking… but I did it 🙂 Not including the pistols. I’ll save those for another time. Thanks for the great workout!

  5. I did this workout last week (I just did it with you on the video, but declined to do the pistols, as my legs were so rubbery, I could barely stand up — I did try one each side, though — but didn’t even get as low as a tall chair…). My legs felt it for FOUR DAYS!! I didn’t notice so much during the workout, but boy did I notice at the end of it! Thank you so much for this site — I love it!

  6. Phew!
    Stumbled across this site when looking for the burpee challenge that I’d seen online (managed 50 in 5:28 but was too tired too continue- my arms wouldn’t hold me any longer!) & what an amazing site it is! Thank you Krista!

    Just completed this workout challenge in a time of 10:26 not including pistols. Did the correct number of reps/ rounds but had to drop to my knees for the diamond push ups & only took the squats to a 90 degree angle due to a mysterious clicking sound(?!). Still, not too bad for my first 12 minute workout.

    Looking forward to jumping on board the 12minuteathlete journey!

  7. First time doing one of your routines and absolutely loved it. 13.22 without the bonus pistols. Great for a quick hit. Thanks

  8. Just did the workout as you did in the video. Great! Really great… Let see if I can walk tomorrow morning LOL 🙂
    Thanks a lot

  9. Just started with 12 minute athlete and this was my first workout! My legs are like jello but completed in 15:12! thanks for a great starting workout!


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